5 Tips to Stop Teeth Chattering During a Panic Attack

Do you know what teeth chattering is? It’s a term used to describe the sound that your teeth make when they’re clenched together due to cold weather, fear or anxiety. For some people, this happens during a panic attack. If you’ve ever had one, then you know how terrifying it can be. 

The good news is that there are some things that you can do to stop teeth chattering from happening. In this blog post, we will discuss five tips that should help!

  1. Take slow, deep breaths and focus on calming your body

Taking slow, deep breaths can work wonders when it comes to dealing with panic attacks. These breaths usually start in the abdomen and fill the lungs without any strain — this relaxed rhythm will also help to regulate energy throughout your body and settle any anxious energy that may be causing a physical reaction like teeth chattering. 

If you can remember to control your breathing pattern during episodes of anxiety, it will be easier to calm down your body as a whole. You may find it helpful to focus on counting your breaths or even making an effort to smile while inhaling and exhaling — anything that keeps your mind occupied and channels nervous energy into something calming. 

Achieving steady deep breaths is just one of the steps that can help you reduce some of the symptoms associated with panic attacks, like teeth chattering.

  1. Use muscle relaxation techniques to help you relax

Muscle relaxation can be extremely beneficial for individuals who experience panic attacks accompanied by teeth chattering. By learning to relax tense muscles through progressive muscle relaxation, deep breathing and guided imagery, individuals can regain control over their body’s reactions during a stressful situation. 

Next time you feel the onset of a panic attack leading to teeth chattering, focus on tensing and releasing the muscles in your body starting from your toes up to your head. As the body relaxes and you become more aware of your breath, you are able to gain better control of the symptoms associated with anxiety. 

If you’ve experienced teeth chattering during panic attacks, it may be connected to bruxism. Visit JS Dental Lab to learn more

  1. Practice positive self-talk to stay in control of the situation

Practicing positive self talk during a panic attack can be an incredibly helpful tool for calming the body’s natural fight-or-flight response. 

By deliberately engaging in positive self talk, which could range from voicing uplifting words of encouragement to repeating mantras that resonate deeply with us, we can effectively counteract certain physical symptoms caused by anxiety. 

For instance, teeth chattering is commonly associated with panic and fear – feelings triggered by a fight-or-flight response. Focusing on speaking positively to yourself rather than succumbing to negative thoughts or allowing your mind to wander can often help counter this reaction, allowing you to focus on managing your anxiety in more constructive ways. 

  1. Other grounding techniques

Practicing grounding techniques can be helpful to stop teeth chattering during a panic attack. Grounding techniques are strategies that help bring the attention to the body and allow for a shift in focus away from anxious thoughts and emotions. 

A few simple tips to get started include: focusing on your feet, noticing what you feel beneath them (e.g. carpet, grass, etc.), taking deep breaths, counting backward from 10, or repeating some phrases of affirmation such as “I am ok” or “I can get through this”. 

Ultimately, these activities draw our attention away from the flight-or-fight mode we enter into when experiencing a panic attack and allow us to obtain focused awareness on the present moment; calming our breathing and controlling the chatter of our teeth.

  1. Avoid triggering situations 

Avoiding triggering situations removes the problem before it becomes a problem. Triggers are unique to each individual, so it’s important to take note of any event that causes an anxious response and do your best to avoid similar scenarios whenever possible. 

Taking deep breaths and staying mindful of your environment can also help to reduce the severity of anxiety attacks, lessening the likelihood of symptoms like teeth chattering. 

Practicing positive stress management techniques such as cognitive-behavioral therapy can also help you better cope with triggers and prepare for dealing with anxiety in a healthy manner.


Teeth chattering is a common symptom of panic attacks, but it doesn’t have to be an uncontrollable reaction. With the right techniques and strategies, you can gain control over your anxiety symptoms and prepare yourself for future panic attacks. Whether it’s deep breathing exercises, muscle relaxation techniques, positive self-talk, or grounding activities, there are many methods that can help reduce the onset of teeth chattering and other anxiety symptoms. Ultimately, with the right tools in your arsenal, you can learn to manage anxiety and keep it from interfering with your life.